5 Healthy Recipes for People on the Go!

Life is crazy, so preparing dinner shouldn’t be a chore! Many ingredients can be tossed in the oven or skillet while you resume your evening routines. (It’s also the perfect time of year to enjoy those veggies from the garden). These quick and easy recipes can be prepared in just 30 minutes or less!

 

Chicken Taco Casserole

Prep Time: 10 minutes
Cook Time: 20 minutes

Ingredients

• 4 cups shredded chicken
• 2 cups salsa
• 2 Tbsp. taco seasoning
• 16 oz. refried beans (1 can)
• 6 oz. shredded cheddar cheese

Instructions

1. In a large bowl, combine the chicken, salsa, and taco seasoning, stirring until the chicken is evenly coated.
2. Spread the refried beans evenly in the bottom of a two-quart casserole dish. Top the beans with the chicken mixture and finish with the cheese.
3. Bake at 350˚ F for 20 to 25 minutes until piping hot all the way through.
4. Top the casserole with crushed tortilla chips, lettuce, pico de gallo and/or sour cream. Serve immediately.

 

Quick and Easy Turkey Burgers

Prep Time: 5 minutes
Cook Time: 15-25 minutes

Ingredients

• 1 lb. lean ground turkey
• 1-1/2 cups finely shredded zucchini (1 medium)
• 1 large garlic clove, grated
• 1 tsp. cumin
• 1/2 tsp. salt
• 1/4 tsp. ground black pepper
• Optional toppings: fresh greens, sliced tomato, sliced onion, pickles, avocado, salsa, mustard or a low-sodium condiment of your choice

Instructions

1. In large mixing bowl, add ground turkey, zucchini, garlic, cumin, salt, and pepper. Using your hands, mix well.
2. Form six large turkey burger patties about a size of a medium hand. Flatten them as burgers rise while cooking.
3. When grilling, freeze burgers for 10 minutes prior to help hold their shape. Preheat grill on medium and coat with cooking spray. Spray turkey patties on both sides with cooking spray, place on the grill, and cook for 6 to 8 minutes, flipping once. Grills vary, so check your burger by inserting a food thermometer into the center of the patty (165°F).
4. Serve hot on a whole grain bun or in a lettuce wrap. Add toppings of choice.

 
 

Veggie Quesadillas

Prep Time: 10 minutes
Cook Time: 20 minutes

Ingredients

• 8 large (8") whole wheat tortillas
• 14 oz. can black beans, rinsed and drained
• 1 cup of corn
• 1 large bell pepper, diced
• 1/3 cup cilantro, finely chopped
• 1/3 cup red onion, minced
• 2 tsp. cumin
• Pinch of salt
• 2-2/3 cups shredded cheddar or mozzarella cheese
• Salsa, guacamole, yogurt or sour cream for serving

Instructions

1. Preheat oven to 350°F and line two large baking sheets with parchment paper.
2. In a large mixing bowl, add black beans, corn, pepper, cilantro, red onion, cumin and salt; stir well to combine.
3. Build each quesadilla: on one half of the tortilla, sprinkle 3 tbsp of cheese and spread 1/2 cup veggie mixture. Fold over the other half of the tortilla, pressing it gently to create a half-moon shape. Repeat to make eight quesadillas.

Bake for 20 minutes. Remove from the oven and cool for 3 to 5 minutes. Cut each quesadilla in half using a serrated knife. Serve with salsa and/or yogurt.


 

Chicken and Vegetable Stir Fry

Prep Time: 8 minutes
Cook Time: 10 minutes

Ingredients

• 1 lb. boneless, skinless chicken breast cut into 1" cubes
• 2 Tbsp. olive oil, divided
• 2 cups broccoli florets
• 1/2 yellow bell pepper, cut into 1" pieces
• 1/2 cup baby carrots, sliced
• 2 tsp. minced ginger
• 2 garlic cloves, minced

Stir Fry Sauce

• 1 Tbsp. cornstarch
• 2 Tbsp. cold water
• 1/4 cup low-sodium chicken broth
• 3 Tbsp. Low-sodium soy sauce
• 1/4 cup honey
• 1 Tbsp. toasted sesame oil
• 1/2 tsp. red pepper flakes

Instructions

1. In a medium bowl, whisk together cornstarch and water. Add chicken broth, soy sauce, honey, sesame oil, and red pepper flakes. Whisk to combine and set aside.
2. Add one tablespoon of olive oil to a large skillet over medium-high heat.
3. Add chicken and season with salt and pepper. Cook for 3 to 5 minutes or until cooked through. Remove from skillet.
4. Reduce heat to medium and add the remaining tablespoon of oil to the skillet.
5. Add broccoli, bell pepper, and carrots, stirring occasionally. Add ginger and garlic and cook for an additional minute.
6. Add chicken back into the skillet and stir to combine.
7. Whisk stir fry sauce and pour over chicken and vegetables. Stir gently to combine.
8. Bring to a boil for one minute, stirring occasionally.
9. Serve with rice if desired.

Sheet Pan Shrimp Fajitas

Prep Time: 10 minutes
Cook Time: 20 minutes

Ingredients

• 2 Tbsp. fajita seasoning of your choice
• 1 lb. shrimp, peeled and deveined
• 2 Tbsp. olive oil, divided
• 1 yellow bell pepper, thinly sliced
• 1 red bell pepper, thinly sliced
• 1 green bell pepper, thinly sliced
• 1 red onion, thinly sliced
• 8 corn tortillas
• 1 to 2 limes cut into wedges
• Garnish options: shredded cheese, sour cream, gaucamole, pico de gallo, cilantro

Instructions

1. Preheat oven to 425°F.
2. Place sliced peppers and onions on a sheet pan. Drizzle over one tablespoon of olive oil and sprinkle over half of the fajita seasoning. Toss to combine.
3. Roast the peppers and onions for 10 to 12 minutes or until they caramelize around the edges.
4. Push the vegetables to the sides of the sheet pan and add the shrimp to the middle. Drizzle the remaining olive oil and sprinkle the remaining fajita seasoning onto the shrimp. Toss the shrimp with the olive oil and fajita seasoning and spread them into a single layer.
5. Bake for an additional 10 minutes, or until the shrimp is fully cooked.
6. Divide the peppers, onions, and shrimp between tortillas. Squeeze one lime wedge over each serving. Top with garnishes of your choice.

 
By, Coach Kaleigh